After 20 years of coaching people from complete beginners to seasoned athletes, I’ve learnt that random programming doesn’t work. Your body needs a deliberate, systematic approach to get stronger, stay injury-free, and keep adapting over time.
At Innervate Health & Fitness, we follow what’s called a modified Accumulation/Intensification model. This isn’t new or trendy – it’s a proven periodisation method that’s been used by strength coaches for decades. But it works, and here’s why.
The Big Picture: Macrocycles
Think of your training as a series of building blocks. Each phase of training (normally 4 to 5 weeks) consists of 3 programs:
- Program 1: Accumulation (volume-based, foundation building)
- Program 2: Accumulation (continued volume work, often with a different focus)
- Program 3: Intensification (max strength emphasis)
This structure allows each program to be built on a unique overload technique that suits the program’s goals and keeps the signals for adaptation fresh and effective.
What Is Accumulation Training?
Accumulation phases are all about volume – doing more work to build capacity.
During these phases, you’ll see:
- Higher rep ranges (10-15+ reps)
- More sets
- Shorter rest periods
- Focus on movement quality and technique
- Building work capacity and muscle endurance
Why this matters: You can’t build a house on sand. Accumulation phases create the foundation – stronger tendons, better movement patterns, increased work capacity – that allows you to lift heavier weights safely when we get to the intensification phase.
This is where we:
- Perfect technique when the stakes are lower
- Address imbalances and weaknesses
- Build muscle and improve conditioning
- Prepare the body for higher intensity work
Example accumulation techniques I use:
- Paused reps (teaching tension and motor control)
- Tempo work (controlling the speed of movement)
- Drop sets (maximising metabolic stress)
- Giant sets (time-efficient, high-volume work)
- Unconventional sequencing (isolations before compounds to pre-fatigue and address weak points)
What Is Intensification Training?
Intensification phases are about strength – lifting heavier loads with lower reps.
During these phases, you’ll see:
- Lower rep ranges (3-6 reps)
- Heavier weights (7-9/10 intensity)
- Longer rest periods (2-3 minutes)
- Focus on maximal force production
- Neurological adaptations
Why this matters: This is where you express the strength you’ve built during accumulation. Your nervous system learns to recruit more muscle fibres, you develop maximal force production, and you see those satisfying PRs.
Example intensification techniques I use:
- Wave loading (1-6 method: heavy single followed by a set of 6)
- Ascending sets (6 x 6 method: ramping up weight each set)
- Straight sets (consistent heavy weight across multiple sets)
- Contrast training (heavy lift followed by explosive movement)
Why Alternating Between Phases Works
Your body adapts to stimulus, but it also gets bored. If you only ever do high volume work, you’ll plateau. If you only ever lift heavy, you’ll break down.
The accumulation/intensification model works because:
- It prevents plateaus By changing the training stimulus every 4-5 weeks, your body is constantly adapting to something new. You don’t give it time to get comfortable.
- It builds on itself Each accumulation phase prepares you for the next intensification phase. And each intensification phase reveals what you need to work on in the next accumulation phase.
- It reduces injury risk You’re not grinding heavy weights week after week, year-round. The accumulation phases give your joints, tendons, and nervous system a break from maximal loads while still building strength in different ways.
- It’s sustainable long-term This is how you train for years and decades, not just months. You can’t peak forever. This model allows for planned peaks and strategic deloads built into the system.
Progressive Overload: The Non-Negotiable
Regardless of which phase you’re in, progressive overload is the aim. This could be:
- More reps
- Increased range of motion
- Extra sets
- Heavier load
- Better tempo control
- Paused work
It isn’t always about adding more weight, especially when movement patterns aren’t grooved properly. Some of you will be perfecting bodyweight exercises whilst others will be increasing weights each week. Both are progressing.
Who This Works For
Beginners: The accumulation phases give you time to learn movements with lighter loads and higher reps. You build capacity before we ask you to lift heavy.
Intermediate lifters: The structured progression prevents you from spinning your wheels. You know exactly what you’re working on and why.
Advanced lifters: The variety of overload techniques keeps training interesting and prevents plateau. You can’t just grind heavy weights forever.
People with injuries or considerations: The accumulation phases allow for rehab work, stability training, and movement refinement. We can modify the intensification phases as needed.
Consistency Is Key
Here’s the thing: this programming model only works if you’re consistent. Missing sessions, jumping between programs randomly, or only showing up when you feel like it won’t get you results.
The accumulation phases build on each other. The intensification phases require the foundation from accumulation. If you miss weeks at a time, you’re not getting the full benefit of the system.
This is why our group training model works – you’re locked into a consistent schedule with people who show up alongside you.
The Bottom Line
Smart programming isn’t about crushing yourself every session or chasing random PRs. It’s about playing the long game.
The accumulation/intensification model gives your body what it needs when it needs it: volume to build capacity, intensity to build strength, and variation to keep adapting.
After 20 years of coaching, I can tell you this approach works. Not because it’s flashy or complicated, but because it’s systematic, sustainable, and based on proven principles.
Your body will get stronger month after month, year after year – as long as you trust the process and stay consistent.
Want to experience this programming firsthand? Our group training follows this exact model. Get in touch to learn more about joining us at Innervate Health & Fitness in Randwick.
